Purpose:

• To refine strokes so participants swim them with more ease, efficiency, power and smoothness and over greater distances.
• To introduce and practice fundamental springboard diving skills

Pre-requisites:

• Valid American Red Cross Learn-to-Swim Level 5: Stroke Refinement certificate OR successful demonstration of all certification requirements from Level 5.

Completion Requirements:

Demonstrate competency in all requires skills and activities including in-water skills.

Successfully complete the following exit skills assessment:

1. Swim 500 yards continuously using any 3 strokes of your choice, swimming at least 50 yards of each stroke.
2. Perform a two-part takeoff with a feetfirst entry from a 1-meter diving board.
3. Perform a two-part takeoff with a headfirst entry from a 1-meter diving board.
   

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• Increase endurance while performing the following strokes:
  • Front crawl–100 yards
  • Back crawl–100 yards
  • Butterfly–50 yards
  • Elementary backstroke 50 yards
  • Breaststroke–50 yards
  • Sidestroke–50 yards
• Demonstrate the following turns while swimming:
  • Front crawl open turn
  • Backstroke open turn
  • Sidestroke open turn
  • Front flip turn
  • Backstroke flip turn
  • Butterfly Turn
  • Breaststroke Turn
• Discuss and demonstrate the following skills for diving:
  • Basic Stretching exercises
  • Body alignment and control
  • Surface dive
  • Diving from Poolside
  • Diving from Diving Board
  • Takeoff from Deck
  • Takeoff from Poolside
  • Takeoff from Diving Board
  • Tuck Position
  • Forward Jump, Tuck Position
  • Forward Dive, Tuck Position
  • Pike Position
  • Forward Jump, Pike Position
  • Forward Dive, Pike Position
  • Discuss rules of safe diving
  • Learn to look carefully before entering the water